Eating Out... The Salad Trap

Ate out for the 1st time this year last night. A 2for1 deal at Pizza Express (I do know how to push the boat out, don't I!) Thought I did the right thing buy having a salad but to my horror I may have put away the same calories as if I'd had a pizza!!! Ok, I ordered by Nicoise (chosen to provide a balanced meal after a very good day of low calorie & fat intake) with dressing on the side which I drizzled on less then a third. Only one & a half dough sticks passed my lips & I will own up to a mouthful (just for tasting purposes you understand ) of my partners American Hot. Returning home I logged on to enter my food log, tried in vain to find my meal, started to research calorie intakes & found out how bad I've been.

Is there no justice! You try & do the right thing but...

Has anybody got ideas on how to make the healthy options when eating out. I don't what to stand out from my dinner companions by appearing ever so virtuous or not enjoy the evening by constantly worrying about what I order, nor do I want to undo my good work on calorie & fat control so far.

HELP!

K x

Also want to reiterate, as others have said, that your fat intake does not affect your fat loss, as long as you stay in a calorie deficit. The fat you eat is a different thing than the fat you gain.